EXHS final

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exercise and sport nutrition 

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the study of the nutritional aspects of disease prevention and health promotion and improvement of sport and athletic performance

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carbohydrates

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provide energy during moderate to high intensity physical activity or exercise

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blood glucose 

normal fasting levels are between 70-100 mg/dL

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cholesterol

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is a subclass of fats and is necessary for:

– The formation of cell membranes and some hormones

– It is not necessary to consume dietary cholesterol because the body is capable of producing all that it needs

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dietary record

individuals record food items consumed during a period, requires motivation to stay dedicated, estimates portion sizes

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carbohydrate intake

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\- athletes: 60-70%

\- 0.5-2g carbs/minute for moderate intensity exercise

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self concept 

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the sum total of an individual’s knowledge and understanding of his or herself

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personality

he complete qualities and traits, including character and behavior, that are specific to a person

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social cognitive theory 

referring to the use of cognitive processes in relation to understanding the social world

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attention 

ability to focus on a specific skill or activity

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depression

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a state of general emotional dejection and withdrawal

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empathy

the ability to understand and share the feelings of another

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metabolic measurement cart 

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\- instrument that measures the volume of oxygen consumed and carbon dioxide produced

\- Used to evaluate fitness, assess how many calories body is consuming during exercise or at rest, measure VO2max, determine energy derived from fats or carbs

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residual lung volumes

volume of air left in the lungs after a maximal exhalation

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nutrition

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the science that interprets the connection between food intake and the function of the living organism 

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macronutrients 

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the foodstuff needed in large quantities in an individual’s daily nutritional intake, including carbohydrates, fats, and proteins

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micronutrients

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The foodstuff needed in smaller quantities in an individual’s daily nutritional intake, including vitamins and minerals

recommended daily allowance (RDA)

the recommended intake level of a nutrient that is considered to meet the daily needs of nearly all healthy individuals

dietary reference intake (DRI)

general term for a set of reference values used to plan and assess nutrient intakes of healthy people

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fats

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provide energy during low to moderate intensity exercise

protein

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important component of skeletal muscle; part of various compounds that regulate metabolism during rest and exercise 

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vitamins

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important for controlling metabolic pathways that produce energy during rest and exercise 

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minerals 

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part of the structure of bone; part of various compounds that regulate metabolism during rest and exercise

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simple carbohydrates 

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a carbohydrate, such as glucose or sucrose, that consists of two monosaccharide units

\- usually found in milk and fruit 

\- **also known as simple sugars**, and are added to processed foods during manufacturing

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complex carbohydrates 

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a carbohydrate, such as starch, that consists of more than two monosaccharide units

\- found in grains and vegetables, especially potatoes, beans, and peas 

\- healthier and more beneficial when performing exercise

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carbohydrate digestion and use 

\- Broken down in the gastrointestinal tract and absorbed in the small intestine, primarily as glucose, fructose or galactose

\- Glucose provides useable energy for the body (Krebs cycle) and is stored after a meal as glycogen for future use

\- Brain and nervous tissue depend almost entirely on glucose to provide energy

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hypoglycemia

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when blood glucose decreases below 70 

\- symptoms: drowsiness, irritability, fatigue

\- body responds by breaking down liver glycogen to release into the blood

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insulin 

decreases blood glucose levels

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type I diabetes mellitus 

lack of insulin production by the pancreas to promote glucose uptake (lowering blood glucose levels)

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type II diabetes mellitus 

the body becomes insulin resistant, preventing insulin from promoting glucose uptake (lowering blood glucose levels)

Prediabetes

fasting glucose of 100-125

dietary fat is vital for

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\- Absorption of fat-soluble vitamins (A, D, E, K)

– Provide key biochemical precursors that can be transformed into essential cellular product

– Contributes to flavor and texture of food

– Believed that fats help maintain satiety 

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satiety

feeling of fullness after eating

digestion of fats

 Most consumed fats are broken down in the gastrointestinal tract into free fatty acids (FFA) and monoglycerides 

\- Primarily processed in the liver and either stored within adipose tissue or used during physical activity and exercise

\- Excessive intake of dietary fats can result in the development of assorted disease conditions

\- Those individuals who are obese have a higher risk of developing cardiovascular disease, type II diabetes, stroke, and certain types of cancer

proteins

Proteins are made from individual amino acids that are connected to form chains

\- There are 22 common amino acids that can be combined to form several proteins for the body

Proteins are primarily used for tissue growth and repair

\- Also form hormone, enzyme and protein receptors that control a wide range of physiological functions

– Can be broken back down into amino acids and used for energy production

protein digestion

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\- During protein digestion, proteins are broken down into amino acids and peptide chains

\- Once absorbed by the gut, peptides are broken down to amino acids and enter the circulatory system

\- Transamination 

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transamination

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the transfer of an amino group from one chemical compound to another to create new amino acids

– Allows for the formations of nonessential amino acids

– **Essential amino acids CANNOT be made by in the body and must be consumed in the diet daily**

protein needs

0\.8 g/kg

fat soluble vitamins

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A, D, E, & K

dissolve and are stored in fat 

\- storage in fats means that deficiencies are not likely 

\- no benefit of overconsumption 

water soluble vitamins

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B-complex & vitamin C

easily dissolved in water

\- work with large protein compounds to form active enzymes to help regulate chemical reactions in the body 

\- not stored in the body

\- over consumption --> excreted in urine 

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minerals functions

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\- Play key roles in the function of the body because they provide structure (bones and teeth), function (cardiac rhythm, muscle contraction), and regulation (energy metabolism)

\- Also important for the synthesis of biological nutrients, including glycogen, triglycerides, proteins, and hormones

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major minerals

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present in large quantities with known biologic function 

\- ex; calcium, phosphorous, magnesium, sodium, potassium, chloride, sulfur

trace minerals

water

\- An individual’s body weight is between 40% and 60% water

\- Water content in tissues ranges from \~25% in adipose tissues to 75% in lean tissues

\- Energy content of a specific food is generally inversely related to its water content

\- Intracellular water comprises the fluid matrix of the interior of the cell

\- Extracellular water includes blood plasma, lymph fluid, saliva, fluids of the eyes, and fluids secreted by glands and the intestines

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dietary recall 

requires individuals to recall food intake from memory, may not reflect typical intake, reliant on short-term memory

3 primary factors for weight loss

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\- energy balance (energy in and out)

\- genetics

\- behavior 

Most effective weight loss diets are low-carbohydrate diets and low-fat diets

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mediterranean diet

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\- High consumption of unprocessed cereals, legumes, olive oil, fruits, and vegetables

\- Moderate consumption of fish, dairy products, and meat products

\- Decreased risk of cardiovascular disease, overall cancer incidence, neurodegenerative diseases, diabetes and early death

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food deserts 

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Geographical areas characterized by poor access to healthy and affordable food

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food swamps

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Geographical areas characterized by high-calorie fast food and junk food

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carbohydrate loading 

\- In trained runners, 3 days of high-carb diets while refraining from exercise maximized muscle glycogen stores 

\- Ingestion of a carb-rich meal in the 3-4 hours before exercise will improve exercise endurance or work output

\- Some form of carb within 60 minutes before exercise may increase performance from 7-20% 

protein RDA

sedentary adults: o.8g/kg/day adults in general fitness:0.8-1 endurance athletes: 1.2-1.4 strength &power athletes: 1.6-1.7

exercise and sport psychology

Areas of study concerned with the behavior, thoughts, and feelings of healthy, disabled, and diseased individuals engaging in physical activity, exercise and athletic competition

exercise psychology

concerned with the cognitions, emotions, and behaviors that are related to perceptual and objective changes in cardiovascular fitness, muscular strength and endurance, flexibility, and body composition

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sport psychology 

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concerned with the application of psychological principles to performance in the areas of sport and athletic competition

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self efficacy

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\- an impression that an individual is capable of performing in a certain manner or attaining certain goals

\- is not a measure of the skills an individual has, but instead a measure of an individual’s own judgments of what they can do with those skills and the self-confidence specific to a particular situation

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self esteem

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the way individuals think and feel about themselves and how well they do things that are important to them

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study of the mind and body 

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• Understanding the social-psychological factors that influence individual behavior

• Understanding the psychological effects derived from participation in exercise and sport

• Enhancing the experiences of individuals prior to, during, and following participation in exercise and sport 

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traits

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the enduring and consistent internal attributes that an individual possesses and exhibits 

motivation

complex set of internal and external forces that influence individuals to behave a certain way

extrinsic motivation

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reward comes from outside the individual 

intrinsic motivation

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individual engages in behavior because they enjoy the process and gain pleasure and satisfaction from participation 

self efficacy is derived from

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**- past performances** 

\- observing others

\- social persuasion

\- physiological arousal 

self determination theory

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• Proposes that the type and quality of motivation the individual experiences is very important in predicting behavior

• Key aspect of the theory is that autonomy (choice), competence (belief in your ability to do well), and relatedness (sense of a shared experience) are all fundamental psychological needs and the degree to which these needs are met is the basis for differences in motivation

arousal

a state of elevated responsiveness to stimuli

emotion and performance

•Some level of stress is beneficial for enhancing physiological and psychological functions

•Arousal ≠ Anxiety

•If individual believes the stressor is a threat rather challenge, arousal leads to anxiety

•Arousal can be measured through brain activity, heart rate, cortisol levels, questionnaires, etc.

drive theory

predicts that individual motor movements or skill performance is a function of the interaction between habit and arousal

the yips

a state of nervous tension affecting an athlete (such as a golfer) in the performance of a crucial action

inverted u hypothesis

\- Changes in arousal = changes in performance

\- If the person is not aroused/anxious at all, he/she is relaxed and does not perform the best they can.

\- When level of anxiety is at a medium level, performance is best

\- When levels are high, performance is compromised

\- task characteristics, experience & personality contribute 

anxiety and depression

most common mental health disorders in the US

anxiety

state of uneasiness and apprehension related to future uncertainties

physiological effects of exercise

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• Increases in cerebral blood flood

• Changes in brain neurotransmitters

• Increases in maximal oxygen consumption and delivery of oxygen to the tissues

• Reductions in muscle tension

• Structural changes in the brain

psychological effects of exercise

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• Enhanced feeling of control

• Feeling of competency and self-efficacy

• Positive social interactions

• Improved self-concept and self-esteem

• Opportunities for fun and enjoyment

distraction theory

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the reason an improved emotional profile after exercise is that exercise provides a distraction from the normal every-day occurrences that often lead to stress and negative emotions 

endorphin theory

elevated endorphins are responsible for an improved mood

thermogenic theory

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elevation in body temperature during exercise will result in positive changes such as reduction in muscle tension and other psychological changes 

monoamine hypothesis

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changes in brain neurotransmitters, like serotonin, norepinepherine, and dopamine, can result in exercise induced emotional changes 

barriers to physical activity

lack of time lack of energy lack of motivation

exercise adherence

the behavior of continuing particpation in a regular program of exercise

physiological training skills (PST)

refers to a systematic and consistent practice of mental or psychological skills for the purpose of enhancing performance, increasing enjoyment, or achieving greater sport and physical activity self-satisfaction

phases of psychological skills training program

**1. education phase** - help participants recognize how important it is to acquire psychological skills and how these skills affect performance 

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**2. acquisition phase** - develop strategies and techniques for learning various psychological skills

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**3. practice phase** - automate skills through over learning, teach people to systematically integrate psychological skills into performance situations and stimulate people to want to apply in actual competition 

evidence base practice

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process of using the best research evidence, along with clinical expertise and patient values/preferences, to provide the best health care plan for the patient

evidence based decision making

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best practice based solely on the research evidence; does not take clinical expertise or client perspectives into consideration 

client centered empathy

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within evidence based practice, the clients preferences and values are as important as the research evidence and the expertise and experience of the clinician 

empathy has 2 components

cognitive component and emotional component

whats the difference between empathy, sympathy, and compassion

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•Sympathy is feeling bad for someone

•Empathy is feeling bad with someone

•Compassion is the next step of feeling with someone by taking part in alleviating their suffering

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what is empathetic communication?

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1\. acknowledge the feeling and the content of the trigger

2\. provide support

3\. seek a deeper understanding of the emotion /or the underlying situation or ways to resolve the situation 

when communicating empathetically, you should NOT

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• provide a silver lining: “It could be worse” or “Look on the bright side.”

• try fix the situation for the other person

• try to change their emotion

• blame the person

fitness and functional capacity testing

used to provide an objective meausure of an individuals safe functional abilities

diagnostic testing

Used to determine a specific condition or possible illness

cardiovascular & pulmonary function testing

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\- Most commonly used equipment: Treadmills, cycle ergometers, rowing ergometers

\- Intensity of the exercise is controlled and manipulated by increasing speed/grade (treadmill) or resistance (cycle or rowing ergometers)

Whole Body Plethysmography

an instrument that allows for the measurement of lung volumes

total lung capacity

the volume of air in the lungs at a maximal inhalation

electrocardiograph

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an instrument that measures electrical potential on the body surface and generates a record of electrical currents associated with heart muscle activity

\- portable version is a Holter Monitor 

electromyography

a technique for evaluating and recording the electrical activity of a muscle or muscle group

ground reaction forces

the force produced by a body part when in contact with the ground

isokinetic dynamometers

machines that allow a muscle to contract at a controlled speed (between 0-360 degrees/sec) while providing resistance that the muscle must move against

handgrip dynamometers

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measures force production of the lower arm

\- Considered good for evaluating overall upper body strength, but not dynamic strength

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muscle biopsies 

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used to determine the types of fibers in specific muscle and assess level of substrates and metabolites

\- Requires a small incision in the skin and inserting a needle to remove a small piece of the muscle

dual energy xray absorptiometry (dexa)

Measures bone density, bone mineral content, body composition (fat mass, lean mass, fat free mass \[organs\])

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